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  • Lisa Kelly

How to Limit Ultra Processed Foods

I’m back talking about food again….(there’s a pattern here….).

This month I am talking about simple steps you can take to get – and stay – on track with your healthy habits. And a huge part of healthy habits is the types of foods we eat.

A great first thing to understand about nutrition is that there actually are foods out there that are specifically designed to make you crave them.

I’m talking about from start to finish: their ingredients, taste, packaging, and marketing – basically, these foods are created to make you want more of them every time you have them.

I’m talking about ultra-processed foods (think factory made cookies, chips, breads, boxed meals, frozen meals, etc…). These are manufactured to make you crave them and that also means they are some of the worst things you can eat. These foods activate your brain’s reward centers – making you crave them, and even causing you to overeat. They are linked with causing obesity, type 2 diabetes, heart disease, and a long list of other chronic conditions.

Of course, one of the best steps you can take is to avoid these foods if at all possible.

But…that’s not the simplest.

These foods are everywhere and we’re tempted every day! So to keep things simple, we can employ a basic tactic that’s easy to follow that will give you a good chance at staying on track!

Again, this isn’t going to be earth shattering news, but it is going to be something that works if you use it!

The tactic you can use is to make smart swaps to whole, nutrient-rich foods whenever possible - these can include:

  • Nuts

  • Fruit

  • Veggies

  • Whole (unrefined) grains

  • Lean proteins

  • And healthier homemade versions of those ultra-processed foods as “treats” (I like to use this website for inspiration :

It can be an adjustment for your taste buds to get used to non-ultra processed foods but you will be absolutely amazed at the difference in how you feel.

Just some of the changes you might notice: more energy, fewer cravings, fewer aches & pains, better sleep, improved workout performance and concentration, and so much more!

Try this tactic for just one week and see for yourself. Let me know if you do!

Fuel Your Fire!


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